Vertigo can be a frustrating and disorienting experience. Fortunately, with the right home treatment, you can feel relief from dizziness, nausea, imbalance and more in no time. Here are seven steps to help you manage your vertigo symptoms from the comfort of your own home.
Practicing Relaxation Techniques.
Stress, anxiety, and other psychological factors can often be connected to vertigo episodes. Learning and practicing relaxation techniques such as deep abdominal breathing and progressive muscle relaxation can help you manage these factors and reduce overall vertigo symptoms. Additionally, meditation and yoga are great ways to clear your mind of triggers, relax your body, and gain back control of the episode.
To do deep abdominal breathing, lie down or sit in a comfortable position. Place one hand on your stomach and the other hand on your chest. Breathe in slowly through your nose and focus on pushing your stomach out. Hold the breath at the top of the inhale for two seconds, then exhale slowly through pursed lips while focusing on contracting your abdominal muscles. The key to successfully using relaxation techniques is practicing them consistently over time so that they are accessible during a vertigo episode without having to think about them.
Eating More Slowly and Disengaging With Your Surroundings.
If you experience vertigo, eating slower and paying attention to the sensory aspects of your meal can help you manage symptoms. Additionally, try enjoying your meals away from distractions (e.g. screens) and focus on nothing but the flavors and textures of what you’re consuming. Research shows that this mindful approach toeating helps reduce vertigo episodes by calming down your inner ear balance system, giving you more control over the situation when an episode arises.
To make the most of this technique, ensure that you’re not multitasking while eating. For example, focus on your food and nothing else; no reading, phone calls or working during meals. Additionally, when you find it hard to sit still due to vertigo symptoms, try going for a short walk after each meal. Doing so will allow your body time to adjust as you enjoy the natural setting of being outdoors. It’s also best to avoid techniques such as guided meditation, deep breathing exercises and yoga before meals as doing so can increase dizziness episodes in some individuals.
Epley maneuver and otolithic repositioning maneuvers are two techniques which involve carefully positioning your head in a specific manner to relieve symptoms of vertigo. To perform an Epley maneuver, sit on the edge of the bed and turn your head 45 degrees to one side. Then lie down quickly on your back, keeping your head at the same angle for about 30 seconds. Then roll onto the opposite side for another 30 seconds before returning to a sitting position. An otolithic repositioning maneuver involves similar steps but instead with your head facing forward and tilted backward instead of sideways.
These exercises should help to relieve symptoms of vertigo if done correctly. Both can be done at home and with the guidance of a doctor. It is important to see a doctor, however, to get an accurate diagnosis and further instructions on how to perform either the Epley maneuver or otolithic repositioning maneuver based upon your individual needs. Doing these exercises incorrectly or without a proper diagnosis can lead to worsening symptoms and potentially harm instead of aid in your recovery.
Avoiding Alcohol, Nicotine, and Caffeine.
Avoiding stimulants such as alcohol, nicotine, and caffeine can be a key part of relieving vertigo symptoms. These substances contact with the nervous system to cause dizziness and further intensify any feeling of vertigo you may have. A small amount won’t cause harm, but these beverages should be avoided in excess. If you’re regularly consuming these sorts of drinks, consider switching to decaffeinated varieties or herbal alternatives.
It’s important to note that the effects of these substances are only temporary, and your vertigo symptoms will return once they wear off. That said, if you feel a migraine or other headache coming on due to the increased sensitivity related to vertigo then these substances should be avoided even more strictly. Drinking one too many cups of coffee or a cocktail can lead to extreme headaches, which further accentuate the feelings associated with vertigo and lead to additional bouts of nausea. Try abandoning them altogether and replace your morning coffee for caffeine-free herbal tea instead.
A key part of managing vertigo symptoms is getting an adequate amount of sleep and rest. One study of vertigo patients determined that a lack of rest had a direct correlation with the severity and frequency of dizziness attacks. It’s recommended to get between 7-9 hours of quality sleep every night, but if your symptoms are particularly bad you should take naps during the day to adequately rest your body and mind.
Naps should be no longer than 45 minutes and it’s highly recommended that you sleep in the same sleep position that provides you with the most relief. That could mean sleeping on one side, propped up at a small incline, or in a reclining chair. Additionally, having a humidifier next to your bed can help decrease vertigo symptoms as dry conditions can trigger an attack. A cool temperature also makes for better sleep quality and helps avert dizziness attacks. Aim for a room with around 18-20 degrees Celsius for optimal symptom relief.
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